Superfood Recipes

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Acai

These berries are incredibly rich in antioxidants. 1 teaspoon of acai powder has the equivalent antioxidant value to 400 blueberries. They also contain essential fatty acids, fibre, vitamins and minerals. There are over 16 types of antioxidants found in Acai berries, the main one being Anthocyanin (the antioxidant found in red wine that helps prevent cancer).

Method:
Grind muesli in food processor.
Combine with remaining ingredients.
Add water 1Tbsp at a time to desired consistency. Form into small balls and roll in one of the optional garnishes, then store in the fridge.

Brazilian Acai Bowl

Method:
Blend the chopped frozen acai and chopped frozen fruit together in a blender with the liquid of your choice until smooth. Pour into your bowl and top with your desired toppings!

Spirulina

A microscopic fresh water plant that is very rich in a wide range of vitamins and minerals. It is alkalising, high in protein, and doesn’t promote mucous formation (eg snotty nose or phlegmmy lungs). It is like taking a multi vitamin but from a natural source. It is great for improving energy, gently cleansing your liver, skin, blood and colon, and is very rich in iron. Spirulina is excellent for anyone needing extra boost in nutrition, such as stressed people, pregnant women, sports people and anyone who is generally run down or has an average diet. Add to any juice or smoothie or take as a tablet or capsule.

Spirulina & Avocado Salad Dressing

Blend all ingredients in a high speed blender till very smooth. Season to taste with a little extra salt if you like. You can also add any herbs that appeal to you.

Spirulina Pesto Sacue

1 packed cup fresh basil leaves

3 – 5 tablespoons virgin olive oil

2 tablespoons parmesan cheese

3 cloves garlic

2 teaspoons Spirulina

Pinch of salt

Blend all ingredients in a blender until smooth. Mix through your favourite spelt or kamut pasta or roasted vegetable salad.

Spirulina Balls

Makes ~24 balls

Ingredients

1 cup raw mixed nuts

1 cup pitted dates

1/4 cup raw cacao

2 Tbls spirulina

1 Tbls coconut oil

1/4 cup agave nectar

1/4 cup almond meal

Method

Whiz all the ingredients in a blender or magi-mix and roll into balls. Roll the balls in raw cocoa and almond meal and store in the fridge for up to 2 weeks.

Chia Seeds:

Chia seeds are the highest known plant source of Omega-3, with 8 times more than salmon! Unlike other sources of this important Essential Fatty Acid (eg. Flax or fish oil), it is in a highly stable form due to its powerful naturally occurring antioxidants. It contains a huge amount of fibre, calcium, vitamin C, iron and potassium.

The seeds have no flavour, so are very versatile. Sprinkle on your muesli, stirfries, in your smoothies, in your waterbottle or try one of these recipes!

Coconut Chia Pudding

2 servings

Ingredients:

2 cups unsweetened coconut milk

1/3 cup chia seeds

1/4 cup honey or agave nectar

1/4 teaspoon cinnamon

coconut flakes and berries for garnish

Directions:

In a small bowl or large jar, stir together the coconut milk, chia seeds and your choice of sweetener (sugar or agave nectar) and cinnamon. Chill in the refrigerator for at least 4 hours or until the chia seeds puff and expand.

Pudding may be stored in an airtight container in the refrigerator for up to 3 days.

Before serving, stir once and spoon into serving dishes. Garnish with coconut flakes and serve immediately.

Goji Berries:

A great source of iron and vitamin C, plus many other nutrients. They are very rich in antioxidants and are great for assisting healthy blood sugar levels – great for diabetics or people who get a lot of sugar cravings. 20 berries a day are suggested (small handful) and can be added to muesli, smoothies, salads, teas etc.

Oatmeal and Goji Cookies – Gluten Free

Ingredients

1 Cup Gluten-Free All-Purpose Flour

1 Cup Bobs Red Mill Gluten-Free Rolled Oats

1½ Tsp. Baking Soda

¼ Tsp. Xanthan Gum

⅛ Tsp. Fine Sea Salt

½ Tsp. Cinnamon

⅓ Cup Coconut Oil (Solid, Not Melted)

⅓ Cup Unsweetened Applesauce

¼ Cup Coconut Sugar

2 Tbs Organic Maple Syrup

1 Tsp Vanilla

½ Cup Organic Goji Berries

Instructions

Pre-heat the oven to 180 degrees C.

Using electric beaters, cream together the coconut oil, coconut sugar, and maple syrup until light and fluffy.

Add the applesauce and vanilla and mix to combine.

Sift in the gluten-free flour, baking soda, xanthan gum, salt, and cinnamon. Add the rolled oats and mix until well-incorporated.

Fold in the goji berries.

Scoop dough onto a lined or greased cookie sheet, 2 inches apart, using a heaping tablespoon or cookie dough scoop. Lightly flatten the dough with a spatula before baking. If the dough sticks, dip the spatula in a little water between flattening cookies.

Bake for 10 minutes, or until golden brown on the bottom.

Allow to cool before serving.

Notes:

Feel free to sub in whole wheat pastry or spelt flour in place of the gluten-free flour if you like. Just be sure to omit the xanthan gum.

GOJI POWER JUICE / JAM

A zesty energizing drink or spreadable jam depending on the amount of water added.

Cacao

The source of all chocolate and cocoa products. Cacao is very high in magnesium which is great for relaxing muscles (amongst many other things). It has 21 times the antioxidant value of green tea. It is very good for reducing stress and nervous tension, plus increasing mental alertness and focus because of the phenylethylamine and theobromine content. Great study companion! Add powder to smoothies or drinks, add nibs to trail mix or muesli, eat beans as is or with nuts and fruit.

Make your own raw chocolate!

Grate or chop the cacao butter finely, and melt it with the coconut oil by placing it into a steel or glass bowl placed inside a larger bowl containing hot water from the tap. Stir as much as needed until the oils have melted.

In a blender, place the oils, the agave, maple syrup, salt and vanilla and blend until slightly warm.

Add the caccoa powder and continue blending until mixed through completely.

Place the mixture in the fridge so that it becomes slightly thicker and easier to mould if needed, or pour straight into moulds and put in the freezer or fridge (depending on how you like your chocolate!)

Combine all the ingredients in a good powerful high speed blender like a Vitamix adding the honey first, followed by the avocado, vanilla and cocoa.Blendfor about 30 seconds until smooth and creamy.
Add a splash of water or coconut water to make a lighter mousse.Spoon into a bowl and allow to set in the fridge.Enjoy – serves 12.

Quinoa

Technically a seed, quinoa contains all 9 essential amino acids and has the highest protein level of all seeds. Quinoa is rich in Vit E and B’s, lysine and calcium. It’s often used as a grain substitute, replacing rice or added to thicken soups or add more protein.

Quinoa, cauliflower and shallot cakes

1 cup white quinoa

1 2/3 cups cauliflower florets

½ cup chopped shallots

4 eggs

1 1/3 cups feta cheese, crumbed

¾ cup rolled oats

Himalayan salt and cracked pepper

2 tbsp coconut oil for frying

Method:

Cook the quinoa – place 500ml of water, the quinoa and salt in a medium sized saucepan. Bring to boil, then simmer with the lid on for about 20mins. Water should be evaporated, then leave aside to cool.

Place cauliflower into a food processor and pulse until it’s a rice-like texture.

Place the cauliflower and cooked quinoa into a bowl, and add other ingredients, and stir well. Set in the fridge for 30mins.

Form 12 patties with this mixture with your hands. Fry in a large pan on medium-high heat using the coconut oil until golden brown.

Mesquite

Used as a staple food for centuries by desert dwellers, this high protein meal contains good quantities of calcium, magnesium, potassium, iron and zinc, and is rich in the amino acid lysine as well. Its low GI of 25 helps maintain stable blood sugar levels.
Mesquite flour not only stabilises blood sugar but it also tastes great: sweet with a slightly nutty wild flavour and a hint of caramel. It blends well into smoothies or other drinks, especially those made with Cacao and Maca.

Quinoa, cauliflower and shallot cakes

2 ½ cups wholemeal organic spelt flour

1 cup Loving Earth mesquite flour (sifted if clumpy)

1tsp baking soda

1 tsp baking powder

¾ cup finely ground himalayan salt

1 cup unsalted butter – room temperature

2 cups natural organic cane sugar

3 large eggs

1 tablespoon pure vanilla extract

2 cups rolled oats

2 cups dark organic chocolate chips or chunks

Method:

Preheat oven to 190deg C, with the racks at the top half of the oven. Line 2 trays with baking paper.

Whisk together flours, baking soda, baking powder and salt in a bowl, and set aside.

In a large bowl, cream the butter and sugar. Then beat in the eggs, one at a time. Stir in the vanilla, then the dry ingredients set aside in 3 batches, stirring in between. Then stir in the oats and chocolate by hand until evenly distributed.

Drop 2 tablespoons of dough for each cookie on the prepared trays, 5cm apart, and bake for 10mins until golden.